Wall handstand hold (60 s)

Muscles

Primary

shoulders

Supporting

abs, wrists, triceps

Mechanics

Pattern

vertical press

Equipment

bodyweight

Geometry

90° Alignment

Energy model

Glycolytic Pathway (10-90s)

Target feel

Shoulders locked overhead, core rigid, wrists stacked under shoulders.

Progression

Work away from the wall to a freestanding hold.

Regression

Pike hold with feet elevated on a bench — same overhead demand.

Watch for

• Banana-back arch instead of a straight line
• Wrists collapsing inward
• Head craning to look around instead of staying neutral

Substitutions

• Pike push-up
• Wall handstand push-up
• L-sit hold (parallettes or rings)